CrossFit Salzburg

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CrossFit-Salzburg

MOD 1838

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 Min. Trainer´s choice.

-Get sweaty and flexible

-Work up to working weights Clean & Jerk, Back Squat.

Head into Core Strength session.

CORE STRENGTH

1: Metcon (No Measure)

OTM x 8:

Odd: 3 x Skin the Cat slow controlled!

Even: 20 sec. L-Sit on KBs or Boxes.

Work in teams.

One Partner starts at Skin the Cat, the other at L-Sits then switch the next minute.

WOD

2: Metcon (Time)

In teams of 2

for 10 Rounds* of:

10 Clean & Jerks 60/40//40/25kg

10 Lat. Burpees over Bar

10 Back Squats 60/40//40/25kg

Time Cap: 20 Minutes

Partners alternate through rounds.
*Partners alternate through rounds.

Partner A does 10 CJ, then Partner B does 10 Lat. Burpees over Bar., then A does 10 Back Squats, then B does 10 CJ and so on until a total of 10 Rounds is completed.

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